WOD / Blog

26 November 2018

Warm-up: Coach’s Choice   Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock.   WOD: 3 Rounds for Max Effort Power Clean Reps   30 Seconds Work/30 Seconds Rest 25 Seconds Work/35 Seconds Rest 20 Seconds Work/40 Seconds Rest 15 Seconds […]

23 November 2018

Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Barbara (Time) 5 RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Cool Down: Row 500 Meters  

22 November 2018

Warm-up: Coach’s Choice   Strength/Skill: Get Ready to Run! Sign your waiver and make your donation at Belmont Walk Run!   WOD: 5k Run (Time)   Cool Down: Enjoy your Thanksgiving Day with friends/family. Thank you for starting it with us and supporting a great event and cause!

21 November 2018

Warm-up: Coach’s Choice   Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 ) Start at 70% and get AHAP. Lift on a 3-minute clock.   WOD: 10 Minute AMRAP 10 Overhead Squats (75/55) 5 Ring Dips   RX+: 115/75   Stimulus/Focus: Focus on your ring dips in this WOD. If you can do […]

20 November 2018

Warm-up: Coach’s Choice   Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock.   WOD: 12 Minute AMRAP 3 Deadlifts (315/205) 6 Box Jumps (30/24) 9 Wall Balls (30/20 slam ball) 12 Double Unders   Stimulus/Focus: This WOD is intended […]

15 November 2018

Warm-up: Coach’s Choice   Strength/Skill: Get Ready to Work!   WOD: 10 RFT (30 Minute Cap) 12 Pull Ups 12 Burpees   Stimulus/Focus: Push-pull is a classic CrossFit stimulus. Plan breaks and get back into the movement as quickly as possible. Work steadily.   Cool Down: ROMWOD